15 Essential Vegetarian Protein-Rich Foods For Pregnant Women for Complete Maternal Nutrition

Have you had enough of 'what to eat and what not to eat during pregnancy' from friends, family, and acquaintances? Because this is not just another piece of information but a well-curated guide from ToneOp's expert dietitians. Pregnant women often find it challenging to get enough protein from vegetarian sources, especially when they are used to options like chicken and eggs.

During pregnancy, proteins are beneficial for supplying energy to the body, building cells, and developing muscles and skin. This also helps the baby's development, but many women worry about what protein-rich foods they should consume during pregnancy so as not to harm themselves and their baby. The body needs more protein during pregnancy in order to support the growth of tissues, organs, and the placenta, as well as to maintain appropriate amounts of amniotic fluid. 

In this blog, we will explore essential vegetarian protein-rich foods for pregnant women and discuss how much protein you should aim to eat. Let’s learn about the best options to ensure you and your baby stay healthy and strong!

Table Of Contents

1. 15 Vegetarian Protein-Rich Foods For Pregnant Women

2. How Much Protein Should A Pregnant Woman Eat?

3. Dietitian’s Recommendation

4. The Final Say

5. FAQs

6. References

15 Vegetarian Protein-Rich Foods For Pregnant Women

Even if you are a vegetarian, getting high-protein foods in your diet is not at all difficult. There are many vegetarian sources of protein that you can include in your protein intake. Here's a list of protein-rich foods for pregnant women:

1. Greek Yoghurt

Pregnant women who are vegetarians can get enough protein by eating Greek yoghurt. Greek yoghurt has 10 grams of protein per 100gm serving. You may also use fresh fruit and finely chopped almonds to make this type of yoghurt into a little treat. This dessert will be healthy and cooling, especially in the dreaded summer months.

2. Quinoa

A protein diet for vegetarians should include this whole grain, as it is considered one of the best vegetarian protein sources. Plus, it tastes great! Quirky Mediterranean quinoa salad, porridge, and rice are some easy-to-prepare options for a light lunch or dinner.

3. Soy

Vegetarians have several options to choose from to get their daily dose of protein. Soy is one of the greatest protein sources and an alternative to paneer for the vegan mom-to-be. It is widely considered to be the best meat substitute. Tofu is the most popular and healthiest soy product. You must choose only firm tofu for your protein needs as it has a higher protein content than soft tofu. Make sure you consume 10 grams per half-cup serving in your diet.

4. Beans 

Wondering why this legume is perfect for protein supplementation? Rice is low in lysine and methionine, while beans are high in nutrients. This makes a fantastic meat alternative because it has the same amount of protein as meat. New mothers can also try cannellini, edamame or other types of beans.

If beans are not easily accessible, lentils or chickpeas will work just as well. These foods are rich in carbohydrates, perfect for moms who like light exercise daily.

5. Pita And Hummus

Hummus and pita are great vegetarian protein sources for pregnant women. Hummus is made from chickpeas, which are packed with protein, fibre, and important vitamins. These nutrients help support the baby's growth and keep the mom healthy. 

Pita bread is made from whole grains, providing extra nutrients and energy. Together, hummus and pita make a tasty snack or meal that is easy to prepare. They are also good for digestion and can help keep you full.

6. Nuts And Seeds

Nuts and seeds are delicious snacks packed with protein, healthy fats, fibre and essential nutrients. Almonds, walnuts, chia seeds and flax seeds are some of the tasty options available. You can also opt for ToneOp Care’s Flax Seed Oil capsules for your convenience, as they fulfil your daily dose of protein and help strengthen bone density.

Also Read: Chia Seeds VS Flax Seeds: 8 Nutritional & Health Differences And Benefits!

7. Almonds

Almonds are a great source of vegetarian protein for pregnant women. They contain about 6 grams of protein in just one ounce, which helps meet the increased protein needs during pregnancy. Almonds also have healthy fats, fibre, and vitamins like vitamin E, which are good for both mom and baby. Plus, they are easy to carry and can be added to many meals, making them a convenient choice for pregnant women!

8. Milk

Milk is the most important part of our diet. This will make your meal complete. During pregnancy, you can consume two glasses of milk throughout the day. It is rich in protein and contains calcium, phosphorus and riboflavin, essential in a healthy diet for strong bones and muscles. You can drink low-fat milk if you are concerned about additional weight gain. In addition, you should drink milk 2-3 hours after meals and 3-4 hours before bedtime to avoid indigestion or stomach pain. 

9. ToneOp Care’s Pumpkin Seeds 

ToneOp Care’s Pumpkin seeds also contain plenty of protein. In addition, it also contains iron, phosphorus, magnesium and zinc, the consumption of which repels many diseases, and digestive problems do not occur thanks to fibre. You can eat it with porridge, include it in your salads, or even consume it as a snack. You can add raw pumpkin seeds to your meals as they are a nutrient-rich energy source that helps build fetal muscle.

They contain high-quality protein, the key to muscle recovery and growth; with every 100 gm of pumpkin seeds, you can get 36 gm of protein. They also contain large amounts of other nutrients, such as magnesium and iron, which are essential for various functions, including supporting proper oxygen flow to the baby.

10. Lentils

Lentils are a great source of vegetarian protein for pregnant women. They are packed with protein, which is important for building your baby's muscle tissue and organs. Lentils also contain iron, which helps carry oxygen in the blood, and folate, which is crucial for your baby's brain development. Some popular Indian varieties of lentils include masoor dal (red lentils), moong dal (green lentils), and toor dal (pigeon peas).

11. Millets

Millets are packed with essential nutrients like iron, protein, fibre, calcium, magnesium, and folate that are crucial during pregnancy. Millets provide most of the amino acids and complement each other to offer high-quality protein. They are also rich in antioxidants and have a low glycemic index, making them beneficial for both mother and baby.

Some common Indian millet varieties include:

• Bajra (Pearl Millet): High in protein, iron, and calcium. It's gluten-free and helps fight fatigue.
• Ragi (Finger Millet): Loaded with calcium, iron, and amino acids that support fetal growth. It's also rich in fibre and helps with sleep.
• Foxtail Millet: A good source of calcium, vitamins, and minerals that boost immunity. Its fibre aids digestion.
   

12. Roasted Chana 

Roasted chana can be a great little addition to any meal, providing a crunchy texture and added protein. It is also full of fibre, which can help you find relief from pregnancy constipation. Add roasted chana to your favourite salad or as a "crispy crouton" to hearty soups. You can also enjoy them as simple and crunchy snacks. Each ½ cup of roasted chana contains 7.25 grams of protein.

13. Tofu

Tofu contains all nine essential amino acids, which are the building blocks of protein that help your body grow and stay healthy. Tofu is also rich in iron, which is needed to make red blood cells and prevents anaemia during pregnancy. Additionally, it has calcium, which helps build strong bones for both the mother and the baby. Plus, it is a versatile food that can be added to many dishes!

14. Paneer 

Paneer is rich in protein, which is important for the growth and development of the baby. Eating paneer helps build strong muscles and tissues for both the mother and the baby. Paneer also contains calcium and phosphorus, which are essential for forming the baby's bones and teeth. 100 gm of paneer has about 18-20 grams of protein content.

15. Protein Powder

Protein powder can be a great way to increase your protein intake without any hassle. While adding protein powder to smoothies is a great option, there are other things you can sneak protein powder into! Add protein powder to pancake batter, baked muffins, overnight oats, and non-dairy yoghurt.  

You can also include Toneop Care’s Alfalfa Powder because, along with its high protein content, it has beta-carotene, vitamins A, B-12, C, D, E, and K, fibre, and chlorophyll. It also contains all eight essential amino acids vital for foetal development. 

Also Read: 4 Surprising Benefits Of Fish Oil During Pregnancy Every Mom Should Know! 

How Much Protein Should A Pregnant Woman Eat?

Pregnant women need more protein to support the baby’s growth. Protein helps build the baby’s tissues and the mother’s uterine tissues. The Indian Council of Medical Research suggests that pregnant women should eat about 75 to 100 grams of protein daily. 

In the first trimester, protein needs don’t change much, but they increase a lot during the second and third trimesters. Eating enough protein is crucial for proper fetal development and the mother’s health. Foods like eggs, chicken, beans, and dairy products are good sources of protein. 

However, some high-protein foods are also high in calories, which can lead to extra weight gain. It’s important to balance protein intake with other nutrients. Consulting a dietitian or prenatal nutritionist can help ensure you’re getting the right amount of protein without gaining too much weight.

Also Read: All About Taking Biotin During Pregnancy & Biotinidase Deficiency 

Dietitian’s Recommendation

A good protein diet will give mums the nutrients they need to ensure a balanced and healthy body. With so many sources of protein found in organic forms, there is really no need to compromise your preferences. All you have to do is wisely include adequate protein-rich foods in your diet, and you are set for a healthy exchange with your baby!

                                                                             Dt. Lavina Chauhan

The Final Say

Eating healthy is always important, but it's especially crucial when you're pregnant or planning to have a baby. A nutritious diet during pregnancy helps your baby grow and develop properly. 

Protein-rich foods for pregnant women are incredibly important. They give you and your baby the right kind of nutrition and care that you both need. Remember, this is a special time in your life, so taking care of yourself and your baby is very important. Be sure to talk to your doctor or a nutritionist to ensure you are getting enough protein and eating a balanced diet while pregnant. 

FAQs

1. How can I fulfil my protein intake during pregnancy?

You can fulfil your protein intake during pregnancy by including healthy protein-rich foods like beans, lentils, quinoa, eggs, meat, fish, nuts, seeds, milk, chicken, soy products, etc. You can also include protein supplements when your doctor advises you. 

2. Are protein powders safe during pregnancy?

Although protein powders and supplements are generally safe to consume during pregnancy, you must first consult with your doctor before including them in your diet. 

3. What not to eat when you are pregnant?

In general, it is recommended that you avoid foods such as raw or undercooked meat, unpasteurised dairy products, raw or partially cooked eggs, raw seafood, some fish with high mercury content, and excessive caffeine and alcohol.

References

• https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/
• https://www.onlymyhealth.com/best-protein-rich-foods-during-pregnancy-in-hindi-1645181845#google_vignette
• https://www.horlicks.in/blogs/articles/protein-rich-foods-for-pregnancy-the-right-nourishment-for-you-your-baby
• https://www.whattoexpect.com/pregnancy/your-health/protein-during-pregnancy
• https://zayacare.com/blog/protein-during-pregnancy/
• https://veganprenatalnutrition.com/blog/protein-for-vegan-pregnancy
• https://navbharattimes.indiatimes.com/lifestyle/family/protein-rich-foods-during-pregnancy-in-hindi/articleshow/76769187.cms
• https://parenting.firstcry.com/articles/high-protein-diet-for-vegetarian-moms/
• https://toneop.care/product/nutraceuticals/superfoods/pumpkin-seeds-100g

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.